Workout Description

Benchmark Times for WOD

• Elite: <10:00
• Advanced: 12:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >30:00

Movements

• Thruster
• Lateral Burpee Over Bar
• Row

Benchmark Notes

This workout has 21-15-9 Thrusters (95/65) + Lateral Barbell Burpees, then 2k Row, then 9-15-21 of the same couplet. Break down by section: PART 1 (21-15-9): Fresh thrusters at 2.5 sec/rep = 112.5 sec base, with fatigue multipliers (1.0x, 1.1x, 1.2x) = 121 sec. Fresh lateral barbell burpees at 5 sec/rep = 225 sec base, with same fatigue = 243 sec. Transitions between sets: 30 sec total. Part 1 total: 394 sec. PART 2 (2k Row): Base time 420 sec, but after significant fatigue from Part 1, apply 1.3x multiplier = 546 sec. Transition to Part 3: 15 sec. PART 3 (9-15-21): Reverse ladder under heavy fatigue. Thrusters with 1.4x, 1.5x, 1.6x fatigue = 151 sec. Burpees with same multipliers = 270 sec. Transitions: 30 sec. Part 3 total: 451 sec. TOTAL: 394 + 546 + 15 + 451 = 1406 sec for median athlete. Elite athletes (L10) complete in ~600 sec with superior conditioning and minimal fatigue impact. Recreational athletes (L1) take ~1800 sec with significant breakdown and extended rest periods.